At the moment I have no goals or races in the calendar. I am looking for a little guidance and direction to create achievable goals with your 10k programs.
If you need any other information about me please ask.

best thing you could have done for a marker was to run a 4k time-trial, so if you up to this towards the end of the week then that would be great .. thereafter according to the 4k time we can have you start Day 1 next Tuesday

what we need to know is what training and background you have currently, so that we don't make any mistakes which can hinder your progress

Background
5 years ago, after 10 years of relative inactivity, I seen a picture of myself at 100kg. I started running but was mostly injured. I switched to forefoot running. As a consequence of this, or focusing on form, my injuries mostly disappeared.

Up until 2011 I was focusing on Marathon, but I found it a little boring.

In March 2012 I was running 13km in 1hr 10mins, but decided I needed speed, so I started interval training. I did too much and plateaued/ over-trained.

TheEd, the reason I enjoy your feedback to others is that you can see when users are over-training and encourage them against it.

I try to run 3 times a week, but with no easy runs. I try to bike as a replacement.

Most of my goals, (sub 20 5km, sub 43 10km) require me to maintain a ~4min/k pace. I do not have a race at the end of this cycle of training. I am lacking speed.
Therefore, should I
1) continue to the end of this program and get some benchmark times, or
2) start from the beginning after day 8 and work on gaining the speed I need ~20sec per k

Also day 7 is a relaxed 10k. Was is the difference between easy and relaxed? My easy pace, 140BPM is about a 5.25k

Hi Mic .. if you attempt to run too fast too soon you will cause a reverse training effect which leads to injuries etc

the 10k program is 'progressive' and will develop you in a way to achieve your goals accordingly

once you do a session such as 5 x 2k in 3.55 to 4 minutes per k (7.50 to 8 minutes) with Rest 90 seconds, you will be ready to run sub 40 minutes for 10km

so hang in there, be patient and you will note that things become easier and everything speeds up naturally according to the fitness developing

the programs work, it is then down to the individual to balance life and training in the correct manner

with the advice here, we aim to achieve these requirements for you as well as getting the results while 'attempting' to avoid the pitfalls of sickness and injuries

onwards and forwards

TheEdps.. keep your easy runs closer to the 140 bpm, despite it feeling slow .. you will speed up naturally as you progress .. easy & relaxed is in an attempt to avoid problems between the quality sessions .. they mean more or less the same thing